Forget about meat with these vegan protein sources

By Team Coach| 3 months ago

Your guide to #MeatFreeMonday

It's the number-one misconception about becoming vegan: that you'll be pale, weak, and tired from not eating enough protein.

Not only are there plenty of healthy plant-based proteins to meet your daily nutritional requirements, but there's enough variety and flavour to keep you full, satisfied, and happily abstaining from meat and dairy, says Dr Kate Marsh, an advanced accredited practising dietitian.

"The key is replacing meat with plant protein, because that helps to get all the nutritional needs that you need, and it will also help with satiety," Dr Marsh explained to Coach. "That's things like lentils, chickpeas, kidney beans, soy products, like tofu or tempeh, and nuts and seeds."

"It's when people don't include those -- often because they don't know what to do with them -- that they end up feeling hungry," she added.

Whether you're an old pro looking to shake up your diet, or you're trying out a vegan lifestyle for the first time, we've got the skinny on how to make the switch to plant-based proteins, and which vegan protein sources will make you forget all about meat.

Making the switch: eating plant-based proteins

Both vegetarian and vegan diets may make you think of leafy greens and crunchy veggies. But the shift can be hard for dieters who aren't used to alternative protein sources -- especially when you eliminate dairy from the mix.

"Often with a vegetarian diet, people will forget to prioritise and replace protein-rich foods," dietitian Milly Smith explained to Coach.

"We have some really great vegetarian sources of protein—things like legumes, lentils, nuts, seeds, [and] tofu," she added. "We want a nice, even spread of protein-rich foods throughout the day."

When you cut dairy and meat proteins from your diet, you still have to balance proteins and carbohydrates. Some vegetarians and vegans wind up eating too many simple carbohydrates to keep fuelled, and that can lead to weight gain.

"We still want to have carbs with each meal on a vegetarian or vegan diet, but we want to be going for whole grain, high-fibre varieties rather than processed 'white' foods like white pasta, bread and rice," Smith said.

"Whole grain bread and brown pasta and brown rice are much better options with lots of fibre to keep us full and regular," she added.

Australians already have plenty of protein in their diets, vegans just need to change where their daily protein comes from, and consider how to balance vegan protein sources with complex carbs.

Most importantly, though, remember that it can take time to change your diet and lifestyle, says Julie Piatt, co-author of the vegan cookbook The Plantpower Way.

"Just commit to not eat meat, dairy or processed food for this meal. And then build on that," she suggested. "Soon, your body will be craving foods that are healing, energising and sustainable."

If you're truly committed to cutting meat and dairy and going vegan for good, you'll need to talk with your physician about supplementation, too.

"If someone was to adopt a completely plant-based diet long term, then they do need to supplement with vitamin B12, because that is the one thing that you can only get from animal products," says Dr Marsh.

Here are five vegan protein sources you should add to your diet for nutritional value, and an extra pep in your step:

1. Quinoa (14g protein/100g)

As the only plant-based protein with all nine essential amino acids, quinoa is a go-to staple for many vegans.

Its nutty, earthy flavour works well in salads, stews, and veggie burgers—or it can simply serve as a side dish for a main course. Plus, it contains plenty of calcium, magnesium and manganese, so you know you’re getting plenty of other nutrients, too.

The trick to making quinoa tasty? Rinse off the bitter residue that coats the outside of the grain before cooking. (Just put your desired amount of quinoa in a sieve—voilà!). Simmering quinoa in vegetable broth or coconut milk, or adding a dollop of olive oil to water, will also add depth of flavour, too.

2. Lentils (9g protein/100g)

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There’s a reason plant-based cuisines from around the world rely so heavily on lentils, including many Indian and Middle Eastern dishes. The tiny legume is chock-full of protein, clocking in around 9 grams per serving.

There are plenty of other benefits, too, says lifestyle editor Suzy Strutner. "Besides being cheap, lentils have a stellar nutritional profile," Strutner writes at Huffington Post.

The lentil is also the "[third-highest] in protein among all nuts and legumes, with more potassium than a banana and impressive stores of folate and fiber to boot," she adds.

Feeling adventurous? Try your hand at daal, a stew that combines lentils, onions, garlic and ginger, as well as potatoes, tomatoes or other veggies.

3. Legumes (15g to 19g protein/100g)

Beans offer about 15 grams of protein per 100g serving, and some varieties—like chickpeas—offer closer to 20 grams. (Chickpeas, in particular, are great for maintaining healthy gut bacteria, which can improve your immune system.) All legumes are loaded with fibre—which means you’ll stay fuller longer, too.

Add black beans, avocado, and fresh salsa to corn tortillas for a Mexican-inspired fiesta. Or how about throwing in a few dashes of curry powder to slow-cooked kidney beans?

Need more inspiration? Check out these 35 bean recipes from Greatist for even more ideas.

4. Tofu (8g protein/100g)

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Made from the curds of mashed soybeans, tofu can be steamed, sautéed and fried—all while packing a serious protein punch. These bouncy white cubes also offer plenty of iron and vitamin B1.

Not used to cooking with tofu? There are tricks to the trade. Learn how to spice up your tofu palette with this list of tasty recipes from Greatist.

5. Nuts and seeds (14g to 20g protein/100g)

Peanuts, cashews, walnuts, pecans and almonds are all good vegan protein sources—but they’re high in unsaturated fat, too (there are about 14 grams per handful).

Still, unsaturated fat sources can be helpful for vegans, who may be eating fewer healthy fats overall. Just keep an eye on your intake!

The same goes for nut butters, like almond or peanut butter—which are a tasty, but high-calorie treat. Remember to purchase all-natural butters to limit bad-for-you additives.

Unlike flaxseed, which is high in unsaturated fat but low in protein, chia seeds offer more than 16g of protein per 100 grams.

Try soaking a tablespoon of chia seeds in almond milk overnight for a tasty "pudding," or adding a tablespoon of almond butter to your next smoothie for a boost.